Simple Stretching: Caring for Your Body After a Long Shift
Fordham Institute Inc. • July 29, 2025
Caregiving takes strength—not just emotionally, but physically too. Whether you're assisting with mobility, standing for long periods, or moving equipment, your body is constantly working. As a Home Health Aide (HHA) or Certified Nursing Assistant (CNA), taking care of your own physical health is just as important as caring for your clients.
At Fordham Institute Inc., we encourage our students and graduates to build wellness into their routines. One of the simplest and most effective ways? Stretching.
Even a few minutes a day can ease tension, prevent soreness, and help you feel refreshed for your next shift.
Why Stretching Matters for Caregivers
- Reduces muscle fatigue and soreness
- Improves posture (especially important if you're on your feet all day)
- Increases flexibility and mobility
- Helps prevent workplace injuries
- Gives you a mental reset and stress relief
You don’t need a gym or fancy equipment—just a quiet space and a few minutes.
Easy Stretches to Try After Work
(Always listen to your body. If something hurts, ease up or stop.)
1. Neck & Shoulder Roll
Release tension from looking down or carrying items.
- Gently roll your shoulders backward 5 times, then forward.
- Drop your chin to your chest and slowly roll your head side to side.
2. Upper Back Stretch
Perfect after long hours of standing.
- Clasp your hands in front of you, round your shoulders, and push forward.
- Feel the stretch between your shoulder blades. Hold for 20 seconds.
3. Standing Hamstring Stretch
Eases tightness in the legs.
- Place one foot forward with the heel on the ground, toes up.
- Lean slightly forward from the hips (not your back) until you feel the stretch. Switch sides.
4. Calf Stretch
Helps if you’ve been walking or lifting all day.
- Stand facing a wall. Step one foot back, heel flat on the floor.
- Bend the front knee and press into the wall until you feel a stretch in the back leg.
5. Foot Roll (Bonus Tip)
Use a tennis ball or water bottle to roll under your feet.
- Great for tired arches and keeping foot muscles healthy.
Tips to Make It a Habit
- Stretch right after your shift or shower
- Set a phone reminder
- Keep a yoga mat or towel nearby
- Even 5 minutes makes a difference!
Your Body Deserves Care Too
As an HHA or CNA, you're constantly giving—lifting others, standing strong, and walking many steps in a day. Stretching is a small act of self-care that helps you stay well and strong for the important work you do.
🌐 Visit www.FordhamInstitute.com to explore upcoming HHA and CNA training classes.
Because when you feel good, you care better—and that starts with caring for yourself.
The Lunar New Year brings a sense of renewal — a reminder that life moves in cycles, and every new chapter offers a chance to move forward with clarity and purpose. This year, the symbolism of the Fire Horse represents energy, determination, and forward movement — themes that resonate strongly for students, caregivers, and anyone working toward a better future. At Fordham Institute Inc. , we believe growth happens when you keep moving, even when progress feels small. The spirit of this year encourages action, resilience, and trusting your path as you continue building your goals. 1. Forward Movement Over Perfect Timing The Fire Horse is often associated with momentum and action. Instead of waiting for the “perfect moment,” the message is simple: start moving forward. Progress can look like: Attending class consistently Learning one new skill at a time Taking small steps toward career goals Movement creates momentum — and momentum creates change. 2. Courage to Keep Going Every journey includes challenges. Training for a healthcare career while balancing life responsibilities takes courage. The symbolism of the Horse reminds us that endurance matters just as much as speed. Even when progress feels slow, continued effort builds strength and confidence. 3. Energy That Inspires Growth The Fire element is often linked with passion and transformation. In practical terms, this can mean: Recommitting to your goals Trying new strategies when old ones don’t work Believing in your ability to adapt and grow Growth doesn’t happen by standing still — it happens by staying engaged with your journey. 4. Independence and Self-Belief The Horse symbolizes independence and self-direction. This is a good reminder that your progress belongs to you alone. You don’t need to compare your timeline to anyone else’s. Your path, pace, and progress are uniquely yours. 5. Turning Momentum Into Meaning In healthcare, forward movement isn’t just personal — it impacts others. Every skill you learn and every step you take prepares you to support people with compassion and care. That purpose turns effort into something bigger than yourself. Keep Moving Forward A new cycle is a reminder that progress comes from motion, not perfection. Whether you’re starting training or continuing your journey, trust that each step forward matters. 📞 Call 718-480-1804 to learn more about HHA and CNA training Keep moving forward — with courage, purpose, and steady momentum 🐎🔥💙
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